I’m counting calories for the better part of 3-4 years. It’s an on-again-off-again relationship. As soon as you get to know your body and your maintenance level, it works perfectly. I love this scientific approach to nutrition.
I always get best results with aiming for no more than a 500 calorie deficit per day, which translates to roughly half a kilo lost bodyweight a week (fat and muscles in a hopefully decent ratio).
@Rupert.H, do you recommend “eating back” most of the calories from exercise in order to support recovery on the active days or do you believe a weekly approach to overall calories is best?
I found that eating back my active calories on the specific day leads me to a binge eating disorder. Right now, I am trying to estimate my weekly expenditure in advance and always eat accordingly. This, of course, means that my body gets more calories even on a rest day - when he doesn’t need it.